Intermediate exercise
Bodyweight Shrug
Also called Inverted Ring Shrug, Inverted Scapular Shrug, Inverted Shrug
Technique
How to perform Bodyweight Shrug
- Grasp a pair of suspended rings, preferably, or a fixed bar with enough clearance for an inverted hang.
- Using an entry you can control, tuck your knees and rotate into an inverted hang, then extend your legs above your torso.
- Establish a straight, vertical body position with your elbows straight and your hands beside your hips.
- Keep your elbows straight and shrug your shoulders toward your ears, raising your body slightly relative to your fixed hands.
- Pause briefly, then lower your body under control by letting your shoulders move away from your ears.
- Repeat the shoulder movement without bending your arms, swinging your legs or changing your body line.
- Finish while you can still control the inverted position, then tuck your knees and reverse your entry to return to the ground.
GymDaze demonstration
Watch Bodyweight Shrug
Programming relevance
Muscles involved
Primary targets: Trapezius.